A collection of grounding, stabilizing, and safe yoga postures designed to support nervous system regulation for individuals with PTSD. These poses prioritize choice, predictability, and bodily autonomy to help release stored tension without triggering hyperarousal.
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A gentle resting posture that creates a sense of safety by curling the body inward, reducing sensory input. It allows practitioners to ground themselves in the present moment while having the option to modify with pillows for comfort.
A foundational standing pose that promotes body awareness and stable alignment without demanding flexibility. It helps individuals reconnect with physical support from the ground, fostering a sense of inner stillness and structural integrity.
A balancing pose that requires focus on a single point, aiding in concentration and grounding. It encourages strength in the legs and stability in the core, providing a tangible sense of holding one's own center.
A gentle spinal movement that synchronizes breath with motion to release tension in the back and neck. It offers control over movement speed and range, helping to regulate the nervous system through rhythmic breathing.
A restorative inversion that calms the nervous system by elevating the legs against a wall. It reduces heart rate and promotes deep relaxation, offering a passive way to release physical fatigue without active effort.
A calming pose that gently compresses the abdomen, stimulating the parasympathetic nervous system. It can help quiet mental chatter, though practitioners are encouraged to bend knees as needed for comfort and safety.
A mild backbend that opens the chest and hips while strengthening the glutes and lower back. It can help counteract the hunched posture often associated with stress, promoting openness and expanded breath capacity.
The final resting pose that allows the body to integrate the benefits of practice through complete stillness. For trauma survivors, modifications like keeping knees bent or using eye covers can make this deeply relaxing pose more accessible.
A strong standing pose that builds confidence and stability through wide leg stance and extended arms. It fosters a sense of presence and power, allowing individuals to feel grounded and capable within their own body.
A variation of Savasana where a firm pillow or ball is placed under the head or knees for added support. This modification provides tactile feedback and security, helping those with hypervigilance feel more contained and safe.
A gentle lateral flexion that releases tension along the side body and ribs. It encourages lateral awareness and breath expansion, offering a simple way to stretch tight muscles associated with anxiety and stress.
A binding pose that opens the upper back and shoulders, areas where emotional tension is commonly stored. The crossing of arms provides proprioceptive input, helping to create a sense of hugging or containment for the self.
A variation where a bolster or pillow supports the torso and head, reducing the effort required to hold the pose. This allows for prolonged relaxation and safety, making it ideal for those who find standard Child's Pose disorienting.
A gentle twist that aids digestion and releases tension in the spine and neck. It is often perceived as less invasive than forward folds, offering a sense of internal rotation and introspection without vulnerability.
A simple seated position with feet flat on the floor, emphasizing connection to the ground. It provides a neutral, stable base for meditation or breathing exercises, allowing full control over posture and balance.
A heart-opening restorative pose that relaxes the hips and groin, common storage sites for emotional stress. With support under the knees and back, it creates a safe space for vulnerability and deep, restorative breath.
A variation of Tadasana that adds self-touch to promote compassion and self-awareness. Placing hands on the heart center can soothe the nervous system and foster a sense of self-connection and care.
An easy seated position that supports upright posture and open chest for breathing practices. It offers a neutral starting point for mindfulness, allowing individuals to choose how much or little support they need from props.
Slow, intentional movements that release tension in the neck and trapezius muscles. This micro-movement allows for gentle proprioceptive feedback, helping to alleviate headaches and stress-related stiffness without strain.
Not a pose but a practice integrated into poses, where one hand rests on the abdomen to feel breath movement. This tactile cue enhances interoception and promotes diaphragmatic breathing, key for regulating panic and anxiety responses.